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  6. Flank steak vs. Apple pie

Flank steak vs. Apple pie — In-Depth Nutrition Comparison

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Differences between Flank steak and Apple pie

  • Flank steak has more Vitamin B12, Zinc, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B5, and Potassium, while Apple pie has more Manganese.
  • Flank steak's daily need coverage for Vitamin B12 is 68% higher.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pie, apple, commercially prepared, unenriched flour.

Infographic

Flank steak vs Apple pie infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flank steak
Flank steak
9
:
1
Apple pie
Apple pie
Contains more Calcium +81.8%
Contains more Iron +43.8%
Contains more Magnesium +228.6%
Contains more Phosphorus +775%
Contains more Potassium +421.5%
Contains less Sodium -78.9%
Contains more Zinc +2962.5%
Contains more Copper +78.3%
Contains more Manganese +1922.2%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Apple pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Contains more Calcium +81.8%
Contains more Iron +43.8%
Contains more Magnesium +228.6%
Contains more Phosphorus +775%
Contains more Potassium +421.5%
Contains less Sodium -78.9%
Contains more Zinc +2962.5%
Contains more Copper +78.3%
Contains more Manganese +1922.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flank steak
Flank steak
7
:
4
Apple pie
Apple pie
Contains more Vitamin B3 +555.7%
Contains more Vitamin B5 +358%
Contains more Vitamin B6 +1423.7%
Contains more Folate +125%
Contains more Vitamin B12 +16200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +18.8%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Apple pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
Contains more Vitamin B3 +555.7%
Contains more Vitamin B5 +358%
Contains more Vitamin B6 +1423.7%
Contains more Folate +125%
Contains more Vitamin B12 +16200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +78.7%
Contains more Vitamin B2 +18.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
2
:
3
Apple pie
Apple pie
Contains more Protein +1355.8%
Contains more Water +22.9%
Contains more Fats +33.7%
Contains more Carbs +∞%
Equal in Other - 0.9
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Apple pie
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more Protein +1355.8%
Contains more Water +22.9%
Contains more Fats +33.7%
Contains more Carbs +∞%
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Apple pie
Apple pie
Contains less Saturated Fat -10.6%
Contains more Monounsaturated Fat +32.3%
Contains more Polyunsaturated fat +582.6%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Apple pie
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Contains less Saturated Fat -10.6%
Contains more Monounsaturated Fat +32.3%
Contains more Polyunsaturated fat +582.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flank steak Apple pie
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Apple pie Opinion
Net carbs 0g 32.4g Apple pie
Protein 27.66g 1.9g Flank steak
Fats 8.23g 11g Apple pie
Carbs 0g 34g Apple pie
Calories 192kcal 237kcal Apple pie
Fiber 0g 1.6g Apple pie
Calcium 20mg 11mg Flank steak
Iron 1.74mg 1.21mg Flank steak
Magnesium 23mg 7mg Flank steak
Phosphorus 210mg 24mg Flank steak
Potassium 339mg 65mg Flank steak
Sodium 56mg 266mg Flank steak
Zinc 4.9mg 0.16mg Flank steak
Copper 0.082mg 0.046mg Flank steak
Manganese 0.009mg 0.182mg Apple pie
Selenium 29.4µg Flank steak
Vitamin A 0IU 124IU Apple pie
Vitamin A RAE 0µg 29µg Apple pie
Vitamin E 0.38mg Flank steak
Vitamin C 0mg 3.2mg Apple pie
Vitamin B1 0.075mg 0.134mg Apple pie
Vitamin B2 0.133mg 0.158mg Apple pie
Vitamin B3 7.363mg 1.123mg Flank steak
Vitamin B5 0.545mg 0.119mg Flank steak
Vitamin B6 0.579mg 0.038mg Flank steak
Folate 9µg 4µg Flank steak
Vitamin B12 1.63µg 0.01µg Flank steak
Vitamin K 1.4µg Flank steak
Tryptophan 0.182mg 0.026mg Flank steak
Threonine 1.105mg 0.054mg Flank steak
Isoleucine 1.259mg 0.073mg Flank steak
Leucine 2.201mg 0.129mg Flank steak
Lysine 2.338mg 0.07mg Flank steak
Methionine 0.72mg 0.032mg Flank steak
Phenylalanine 1.093mg 0.088mg Flank steak
Valine 1.372mg 0.084mg Flank steak
Histidine 0.883mg 0.038mg Flank steak
Cholesterol 79mg 0mg Apple pie
Saturated Fat 3.395g 3.797g Flank steak
Monounsaturated Fat 3.317g 4.388g Apple pie
Polyunsaturated fat 0.322g 2.198g Apple pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Apple pie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Flank steak
11%
Apple pie
Minerals Daily Need Coverage Score
54%
Flank steak
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 210mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.402g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Apple pie
Apple pie is lower in Cholesterol (difference - 79mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.